October 31, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
30 Second Echo/Assault Bike Arms Only
45 Seconds of Plank Position Shoulder Taps
60 Second Push-Up Plank Hold
30 Banded Face Pulls

A.
Five sets of:
1 Forward Roll
10 Donkey Kicks
20 Back to Wall Handstand Shoulder Taps
Rest as needed

Followed by…

Three sets of:
5-15 Second One Arm Handstand Hold on Wall
Rest 15-20 seconds between arms and as needed between sets

Followed by…

Accumulate 3 minutes in a Back to Wall Split Handstand Hold

B.
Every 3 minutes, for 15 minutes (5 sets of):
25 Foot Backward Handstand Walk
25 Foot Forward Handstand Walk
Max Unbroken Free-Standing Handstand Push-Ups

OR

Spend 15 minutes playing with obstacles or general handstand walk practice.

C.
Every minute, on the minute, for 36 minutes (6 sets of):
Station 1: 15-18/12-15 Calorie Row OR 150-200 Meter Run
Station 2: 50 Double Unders + 25 Foot Handstand Walk
Station 3: 15-18/12-15 Calorie Echo/Assault Bike
Station 4 AND 5: As many unbroken rounds of 3 Strict Pull-Ups + 2 Pull Overs + 1 Bar Muscle Up as possible.
Station 6: Rest

Athlete Training Notes:
Another Tuesday EMOM is coming up. This one has a little cardio, a little gymnastics, and a fun AMRAP complex at the end before your rest minute. If you can’t perform pull-overs then you’ll perform 5 strict pull-ups and 1-3 bar muscle ups instead. The goal on the row and bike is to be done in around 35 to 40 seconds, then you’ll take about 45 seconds on the double under station, and then go for broke on the pull up complex. Remember, that complex has to be unbroken and you’re working in a 2 minute window there before your 60 second rest.